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Training Log Archive: timmeo

In the 7 days ending Jan 27, 2014:

activity # timemileskm+m
  Run4 2:27:11 18.43(7:59) 29.66(4:58) 80
  Orienteering1 2:00:43 10.19(11:51) 16.4(7:22) 33028 /32c87%
  Circuits1 50:00
  Total5 5:17:54 28.62 46.06 41028 /32c87%

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Monday Jan 27, 2014 #

Circuits (Magnet) 50:00 [3]

Magnet Circuits - Lots of abs

Sunday Jan 26, 2014 #

Event: Southern Championships
 

Run warm up/down (Star Posts) 9:00 [2] 1.5 km (6:00 / km)
shoes: Inov8 Oroc 340 II

Orienteering race (Star Posts) 2:00:43 [3] *** 16.4 km (7:22 / km) +330m 6:41 / km
spiked:28/32c shoes: Inov8 Oroc 340 II

Southern Champs - M21E Classic - Star Posts

Seems we have handed over the nice countoured bits to the MTBers and the course avoided these and sent us hunting for bogs and thickets. Nav was ok but brain not really in gear and not really concentrating 100% control descriptions and fine nav in thickets. Not great preparation with a day paintballing, curry & beers on sat but started at a sensible pace and felt great for 90mins. Got wet early on and never properly warmed up. Hands were numb. Last 30mins were a struggle so suprised to do relatively well.

Mistakes ~6:00 mins
(6)(3:00) - Misread large spur and small paths and headed to wrong patch of thickets
(9)(0:45) - Slow RC though green and circled a few thickets
(20)(0:45) - Poor RC straight over hills.
(25)(0:30) - Didn't read enough detail around thickets
(27)(1:00) - RC - should have gone straighter + thicket hopping again

Pos: 8/23
Winner: M. Nixon 96mins (+25mins +26%)
Actual Distance Run 19.21k (6.17m/km)

Saturday Jan 25, 2014 #

Note

Paintballing

Thursday Jan 23, 2014 #

Run tempo (Maidenhead) 11:19 [4] 3.0 km (3:46 / km)
shoes: Inov8 Flyroc 310 VII

Pacing Ruth to another 3km PB. Felt good, but quads again a bit sore afterwards.

Run warm up/down (Maidenhead) 17:00 [2] 3.0 km (5:40 / km)
shoes: Inov8 Flyroc 310 VII

Wednesday Jan 22, 2014 #

Run (HR Ridgeway + loop) 49:22 [2] 9.71 km (5:05 / km) +80m 4:53 / km
ahr:130 max:155 shoes: Inov8 Flyroc 310 VI

Lunchtime easy run, bit faster when Briain caught me near the end
C • quite fast! 1

Tuesday Jan 21, 2014 #

Run intervals (Maidenhead AC) 23:43 [3] 5.85 km (4:03 / km)
ahr:156 max:165 shoes: Inov8 Flyroc 310 VII

5 x 5' (10km) [2' or 3']

Legs (quads) still a bit sore so just went at a gear lower than usual. Pit stop in the last 5mins.

Run warm up/down (Maidenhead AC) 36:47 [2] 6.6 km (5:34 / km)
ahr:132 shoes: Inov8 Flyroc 310 VII

Warm up (to the track) down and jog between reps

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